Recipes Courtesy of Healing the Vegan Way
Black Bean and Corn Salad
A perfect blend of sweet and savory chewiness and crunch, with a Mexican flair, this is a great go-to salad for a party since it is easy to prepare and presents very well. Black beans have a have superior fiber and protein content, which makes this simple salad pack a punch. Strong immunity-boosters, such as garlic and chile; the heart-healthy antioxidants in cumin; and natural cleansing agent cilantro round out this colorful salad. Serve on its own with chips for a light snack, or as a side topped with Glorious Guacamole.
1. Combine all the ingredients in a bowl and mix well.
Yield: 2 1/2 cups salad
Prep time: 20 minutes
Total time: 20 minutes
Serving size: 1/2 cup
Per 108 g serving
Fat Calories: 17.2
Total Fat 2 g
Saturated Fat 0.3 g
Cholesterol 0 mg
Sodium 255.1 mg
Total Carb 39 g
Dietary Fiber 7.5 g
Sugars .8 g
Protein 8 g
Keep it fresh! Use this recipe as a template for building a health-promoting meal, but try mixing up the components based preferences and/or local availability.
Legume component: Replace the black beans with cannellini or pinto beans, chickpeas, or your favorite.
Vegetable component: Replace the corn and bell pepper with veggies of your choosing, such as peas, chopped cucumber, tomatoes, or celery. Add 1 cup of diced jicama and 1/2 teaspoon of seeded and diced jalapeño.
Dressing component: Add 1 1/2 tablespoons of coconut oil along with the lime juice. Add 1/2 cup of your dressing of choice
Global spice component: Replace the chile powder, cumin, and oregano with 1 tablespoon of an ethnic spice blend, such as Ethiopian, Moroccan, or Indian. Herb component: Replace the cilantro with fresh dill, parsley, or basil.
Curry Kale Salad
Bollywood meets kale in this wholesome Indian-spiced salad. Curry powder often contains twelve to fifteen different spices, each of which provides its own health benefits. The turmeric in curry powder is an anti-inflammatory and is said to protect against Alzheimer’s. Black pepper, cinnamon, bay leaves, cloves, coriander, and cumin all have properties to aid digestion. In this salad, the sage advice to “eat the colors of the rainbow” certainly applies, with green, red, yellow, and orange represented several times over!
Simple Curry Dressing
1. Prepare the salad: Combine all the salad ingredients in a large bowl and toss well.
2. Prepare the dressing: Combine the dressing ingredients in a small bowl and whisk well.
3. Add the dressing to the salad and gently massage the dressing into the kale.
Yield: 6 cups salad
Prep time: 15 minutes
Total time: 15 minutes
Serving size: 1 cup
Number of servings: 6
Per 130 g serving
Fat Calories: 122.2
Total Fat: 13.9 g
Saturated Fat: 2.1 g
Cholesterol: 0 mg
Sodium: 149.6 mg
Total Carb: 29.4 g
Dietary Fiber: 5.3 g
Sugars: 2.8 g
Protein: 8 g
Cauliflower Steaks with Ethiopian-Spiced Almonds
Cut flat and thick and then roasted, our friendly neighborhood cauliflower offers a new way to enjoy a perfectly cooked “steak,” as well as the health benefits of a tasty crucifer. The exotically flavored almonds, used as a “steak” topping, also bring protein, fiber, vitamin E, and magnesium.
1. Preheat the oven to 400F. Place the water or stock, oil, salt, and pepper in a baking dish and whisk well.
2. Cut off the very bottom of the cauliflower and remove the outer leaves. Carefully slice the cauliflower vertically into ½-inch thick slices. Place in the baking dish along with any loose florets. Coat well.
3. Place in the oven and roast for 15 minutes. Carefully flip and roast for an additional 5 minutes. Remove from the oven, top each cutlet with a slice of tomato, and return to the oven. Bake for 10 minutes. Remove from the oven, and top with lemon juice and nutritional yeast, if using.
4. Meanwhile, prepare the spiced almonds: Place the spiced almond ingredients in a small food processor and process until just ground.
5. Top each cauliflower steak with the Ethiopian-Spiced Almonds before serving.
Yield: 4 servings
Prep time: 10 minutes, if spice is already made
Cook time: 30 minutes
Total time: 40 minutes
Serving size: 1 Steak
Per 268g serving
Fat Calories: 100
Total Fat: 11.5g
Saturated Fat: 3g
Total Carb: 13g
Dietary Fiber: 6g
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Product links: Picky Club